Posts Tagged ‘health’

Coffee has been a hot topic of debate for a long time, with studies showing both some top health benefits as well as some top associated health risks that have been linked to drinking coffee. There are many people who will never drink a cup of coffee, a few who will occasionally enjoy a cup or two, and then there are those who drink several cups daily. Depending on your coffee intake will help determine whether or not you’ll receive any health benefits that are associated with drinking coffee, as well as any drawbacks. Most people who drink coffee tend to do so during breakfast, although some drink it throughout the day.

About Coffee

What is Coffee?

Coffee – aka java, cup of Joe, mud, and bean juice – is made from the bean that grows on a coffee tree. Makes sense, right? Current leaders in java production include Brazil, Columbia, and Central & Eastern Africa. The types of coffee beans vary depending on the region it is grown, making it so that there is a long list of coffee types sold all over the world. If you are indeed a regular java drinker, please consider buying Fair Trade Coffee. By doing so you are helping the farmers who actually grow this popular commodity so that they are able to earn a wage they deserve, thus helping them escape the poverty level that most coffee farmers find themselves in.

Coffee Health

For the most part, a good ol’ cup of Joe can be considered to be a healthy part of your everyday diet. A 6-ounce cup with nothing added contains about 7 calories, which is a small chunk of one’s overall calories for the day. Just remember to include the calories from any additions you might make to your cup of java, such as creamer, sugar, etc. -There are a lot of mud drinking health benefits, such as those who drink mud on a regular basis are less like to get Parkinson’s disease, certain cancers, strokes, and/or develop type 2 diabetes. -A few java drinking drawbacks include the fact that it is a diuretic, which means that you’ll most likely be going to the bathroom more often than you would if you weren’t drinking coffee. Coffee also contains acids that can make any existing heartburn problems worse. Lastly, drinking between 4 & 7 cups of java every day can lead to anxiety, irritability, and sleeping problems. So count your cups! -Although many people drink bean juice so they can experience the energy effects, caffeine can raise your blood pressure, which is not good for those who already have blood pressure problems.

Coffee Facts

-In 2009, the average java drinker drank 416 8-ounce cups of java. -An estimated 1/5 of the worlds coffee drinkers live in the United States. -Coffee must be stored in an airtight container in a dark, cool place. (Light, air, moisture, and heat are all considered enemies of coffee!)

When I was growing up, I only remember my mom buying cooking vegetable oil. Although vegetable oil cooking mainly consists of polyunsaturated fats, which is good!, there are a lot of other cooking oil types that should be explored. Now that I’ve been eating/cooking with a focus on my health, I usually use extra virgin olive oil… for everything! So now I figure it’s time to start expanding my oil knowledge in order to find just the right oil for each and every food that I eat/cook. Below are some of the basics, which is a great start. As I begin to use different oils, I will add more information as well as more tips, so stay tuned! Remember, healthy cooking oilsare a great addition to your everyday diet!

What is Cooking Oil?

Cooking oil is derived from plants. It’s really that simple. Of course, there’s a process of cooking and blending, etc. in order to get to the final result of the actual cooking oil, but the what’s important to know is the fact that cooking oil are plant-based, which is a good thing! Cooking Oil Fats Monounsaturated Fats – Unsaturated. Helps to decrease the amount of cholesterol. Enjoy this heart healthy oil! Polyunsaturated Fats – Unsaturated. Helps to decrease the amount of cholesterol. Enjoy this heart healthy oil! Saturated Fats – Turn solid at room temperature. Try to avoid or consume as little as possible. Trans Fats – Avoid!

What is a Smoking Point?

The smoking point of an oil simply refers to the temperature at which the oil will start to smoke. When an oil starts to smoke, this means that the fat’s are starting to break down. This breakdown starts to change the molecular structure, which means free radicals are being produced (not good!). High Smoking Point – browning, deep-frying, searing Medium-High Smoking Point -baking, stir-fry, sauces Medium Smoking Point – sauces, light sautéing, low-heat baking

Sunflower Cooking Oil

A great oil for frying due to its light taste as well as its heart healthy benefits. Smoking Point – High – @ 475° Monounsaturated Fats = 79% Polyunsaturated = 7% Saturated Fats = 14%

Soybean Cooking Oil

Canola Cooking Oil

Considered to be one of the healthiest cooking oils out there as it is known for its heart healthy benefits. Smoking Point – Medium-High – @ 400° Monounsaturated Fats = 62% Polyunsaturated = 31% Saturated Fats = 7%

Extra Virgin Olive Oil

Cooking with olive oil is a great idea due to its taste as well as its numerous health benefits. Smoking Point – Medium-High – @ 320° Monounsaturated Fats = 78% Polyunsaturated = 8% Saturated Fats = 14%

No Cooking Oils

Oils that aren’t used for cooking. These oils are considered to be healthy and can be used for dressing, marinades, and dips.

Flaxseed Oil

Monounsaturated Fats = 65% Polyunsaturated = 28% Saturated Fats = 7%

Wheat Germ Oil

Monounsaturated Fats = 65% Polyunsaturated = 18% Saturated Fats = 17%

Cooking Oil Tips:

-Store oils in a dark, cool place. Shelf life ranges from 6 months to 1 year. -Splurge on oils that you’ll be eating as a dressing, dipping, etc. You’ll want to taste the delicious flavor of your favorite non-cooking oil! -You can use leftover oil for another 5 or 6 times. Simply strain and store in the fridge. -There are many different brands to try, so make sure you experiment in order to find the one(s) that works best for you!

Oatmeal

Oatmeal is a delicious hot cereal that is definitely one of my all-time favorite breakfast foods. (I occasionally eat oatmeal as a late-night snack, too!) Oatmeal is a great option for a wholesome, nutritious breakfast meal. I remember when my mom served me oatmeal as a kid on a cold winters day, I was so happy and content! And to this day I can still say that oatmeal still gives me with that feeling of comfort one gets from eating their favorite comfort food… Although cold cereal is one of the most popular breakfast meals, you should definitely consider eating a delicious hot cereal from time to time.

Oatmeal Benefits

Why should you eat oatmeal? A few really great health benefits… 1. Whole-Grains are good for you! 2. Helps to lower LDL (bad) cholesterol. 3. Anti-oxidants have anti-inflammatory properties. 4. High dietary fiber content. 5. High amounts of thiamin, iron, magnesium, phosphorus, zinc, selenium, and manganese.

Oatmeal Recipes

I like to keep it simple. I make my quick oats and then sprinkle a little brown sugar on top. Sometimes I’ll add chia seeds or flax seeds for some extra nutrition. Since there are a few different types of oatmeal, be sure to experiment so you are able to figure out which one is your favorite. Types of Oatmeal –Steel Cut, Rolled, Quick-Cooking, Old-Fashioned, Instant Oatmeal Topping or Add-In Ideas –your favorite fruit –peanut butter –cinnamon, brown sugar, sugar substitutes –raisins, flax seeds, chia seeds–yogurt (omit if you’re lactose-intolerant) Oatmeal is my favorite hot cereal that leaves me feeling full, which is partly due to the high fiber content as well as the 2 pieces of whole wheat or whole grain toast I eat with it every single time.

Oatmeal Ingredients

Be sure to buy a brand where the only ingredient is oatmeal. Most brands try to pull you in by adding flavors, but all you’re getting is about 20 ingredients that really have no health benefits to them. Instead of buying ‘blueberry-flavored oatmeal’, simply buy some fresh blueberries and add them to your oatmeal.